Benefits of Avocado (and 25 Avocado Recipes)

There are many benefits of avocados and avocado oil and they have gained massive popularity in recent years…and for good reason!

Avocados are a decadent and versatile fruit that is great in many recipes. They have a delicious, creamy richness that really satisfies, whether in a dip, on a salad, or blended in a dessert. You can’t help but feel like you’re indulging!

Maybe what adds to the satisfaction is knowing you’re getting a great dose of nutrition to boot!

Nutrition and Benefits of Avocado

Avocados are somewhat unique in the fruit world. It could even be said that avocados are one of the fattiest foods out there…but in a good sense!

They make every calorie and fat gram worthwhile since they are extremely nutrient dense. An avocado contains over 20 vitamins and minerals, especially vitamin C, vitamin B-6, magnesium, and potassium. In fact, a cup of pureed avocado contains almost four times more potassium than a whole banana.

On top of this, studies show the healthy fats in avocado make the anti-inflammatory carotenoids found in brightly colored vegetables and fruits more bioavailable. So a little diced avocado on your salad both tastes good and helps you get the most nutrition out of your leafy greens, peppers, tomatoes, and other salad fixings!

But you might ask, won’t all that fat make me…fat?

To the contrary!

Avocado Calories

A single serving of avocado contains 50 calories and 4.5 grams of fat (and that’s just in 1/5th of an avocado). I’d say our family tends to eat more like ½ an avocado per individual serving, which makes it 130 calories and 15 grams of fat.

Although this may seem like a lot of fat and calories, studies show that avocado consumption can actually help control cholesterol and weight:

Avocados’ are a medium energy dense fruit because about 80% of the avocado edible fruit consists of water (72%) and dietary fiber (6.8%) and has been shown to have similar effects on weight control as low-fat fruits and vegetables (USDA, 2011; Bes-Rastrollo et al., 2008).

They can also help with food cravings by replacing that rich and creamy element you might be missing when eliminating dairy and other high calorie, low nutrient foods from your diet.

How to Prepare Avocado

If you haven’t tried avocado as part of your daily diet, it helps to know your way around one. Here’s how to pick and prepare the perfect avocado.

Check under the stem at the end of the avocado. It’s ripe and ready to eat if the skin under the stem is green. If it’s brown, it’s overripe. (And if the stem doesn’t come off easily, it isn’t ripe at all.)

There are kitchen tools designed to slice and dice avocado, but I’ve since learned it is just as easy to peel off the thick skin using your fingers. This video shows how to get perfect slices using this method:

The goal when peeling your avocado (instead of scooping it out) is to leave the dark green flesh just under the skin intact, as this is the part of the avocado that contains the most phytonutrients.

The Best Avocado Recipes

Here are some great recipes to whet your appetite for more avocado!

1. A Squeeze of Lemon or Lime + Salt!

This may not really be a recipe, but some folks don’t know about this quick and tasty way to serve up avocado. My kids love it this way for a snack. Serve with a side of veggies and avocado dip.

3. Kale Avocado Salad

Mommypotamus creates a delicious kale and avocado salad. Toss together lemon, olive oil, avocado, kale, salt, and a sprinkle of cayenne, and mix with your hands. You’ll be amazed at how tender and tasty the kale becomes!

4. Honey Lime Chicken Wings with Avocado-Cilantro Dip

5. Key Lime Pie Popsicles

Another great recipe from Mommypotamus: key lime pie popsicles! These popsicles bring together the nutritional benefits of coconut milk, gelatin, and avocado.

6. Egg-Free “Mayo”

This creamy egg-free mayo substitute is one of my favorite ways to use avocados. If you are avoiding eggs and soy, two common ingredients in regular mayo, this is a great alternative. (Though it isn’t technically a “mayo” without egg).

7. Classic Guacamole

8. Bacon Guacamole Bites

If you’re avoiding grains and want something other than veggies with your guacamole, try this appetizer recipe. Bacon and guacamole…mmmm.

9. Chocolate Avocado Pudding

Did you know avocado can be great in desserts? My kids literally beg for this, and I swear you can’t taste the avocado at all! It’s better than traditional pudding. My preference is to use dark chocolate cocoa powder. Here’s the recipe.

10. Snack Cake with Chocolate Avocado Frosting

If you’re still unsure about using avocado in sweet applications, I dare you to look at these pictures and tell me you aren’t tempted to try it!

11. Basil, Avocado, and Bacon Deviled Eggs

These deviled eggs are made creamy with avocado instead of mayonnaise. Add crumbled bacon, fresh basil, and some chopped green chiles for a zesty twist on a classic.

12. Portobello Mushroom Cap with Kale Pesto Guacamole

Baby kale, pine nuts, parmesan cheese, garlic, and olive oil combine with avocado in this unique pesto. Top a portabella mushroom cap and sprinkle with cotija cheese before baking. A vegetarian lunch that’s light and satisfying.

16. Quinoa Taco Salad

17. Chicken Salad

Serve my healthier version of chicken salad inside a halved avocado cup for a convenient lunch portion. In fact, most salad ingredients would work inside an avocado cup, so make your own creation from your leftovers!

20. Slow-Cooker Carne Asada “Tacos”

21. Avocado Turkey Feta Burger

Avocado adds healthy fats to this lean and flavorful burger. Avocado tzatziki sauce tops it off. (Correction: Despite the title, the recipe leaves out feta…add along with the other ingredients and mix, or top with feta shortly after grilling.)

22. Avocado Breakfast Bake

Load up on protein and fiber first thing in the morning with this simple breakfast bake. Yes, this does involved cooked avocado…which isn’t everyone’s cup of tea. But if you really love avocado give this a try! The key is to season it well with flavorful toppings.

You May Also Enjoy These Posts...

Reader Interactions

It Shouldn’t Be This Hard to Be Healthy…

Become a Wellness Mama VIP member for free and get access to my handbooks & quick start guides to help you detox your home, become a master of home remedies, make beauty products from scratch, and conquer mealtime madness!